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Janice Singles, Psy.D., Distinguished Psychologist

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Resources at UW-Health Community Resources Resources On-the-Go

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a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations

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Benefits for meditation and mindfulness are clear for both health and well-being

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Wanders frequently, regardless of activity A wandering mind is a less happy mind Thoughts are more predictive of happiness than what we are doing. Killingsworth & Gilbert (2010) Science

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take a class join a meditation group Read and practice on your own

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UW-Health MBSR Program: http://www.uwhealth.org/alternative- medicine/mindfulness-based-stress- reduction/ Free informational session Mindfulness Based Stress Reduction Mindfulness for Middle Schoolers Mindfulness Immersion for Teens Mindfulness Graduate Courses Integrative Medicine Mindfulness Retreats

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Psychiatry: http://www.psychiatry.wisc.edu/uwp Mindfulness.html Mindfulness-based Group Therapy for Depression Mindfulness-based Group Therapy for Anxiety

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madison.shambhala.org Madisonmeditation.org snowflower.org tergar.org/communities-and-practice-groups

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Coming to Our Senses by Jon Kabat-Zinn, PhD Everyday Blessings by Myla and Jon Kabat-Zinn Full Catastrophe Living by Jon Kabat-Zinn, PhD Meditation for Beginners by Jack Kornfield Mindfulness in Plain English by Bhante Gunaratana Peace is Every Step by Thich Nhat Hahn Radical Acceptance by Tara Brach Real Happiness by Sharon Salzberg

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http://www.fammed.wisc.e du/our- department/media/mindful ness http://www.fammed.wisc.e du/our- department/media/mindful ness Look under the categories: Mindfulness Mindfulness for Health

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15 minute recording for stress management and relaxation Stress makes symptoms worse, especially GI symptoms

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Modules to help with common health concerns: Depression GERD Grief Irritable Bowel Syndrome Meditation And many more! Videos by experts: Mindfulness Eating for Your Health Visualizations/Self- Hypnosis And others

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Websites: Mindful.org Centerformindfullearning.org Freemindfulness.org http://marc.ucla.edu/body.cfm?id=22 http://palousemindfulness.com/selfguidedMBSR.html http://palousemindfulness.com/selfguidedMBSR.html http://www.tarabrach.com/audioarchives- guided-meditations.html

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Theres an App for that! Headspace Stop, Breathe & Think Calm Meditation Helper Mindfulness Bell Breathe2Relax

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Change One Thing: A Group for Diabetes Self-Care Creative Coping with Chronic Illness Mindfulness and Chronic Illness Contact Dr. Heidi Beckman, Ph.D. at (608) 263-8060

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UW EAST CLINICUW RESEARCH PARK CLINIC Mind Body Skills Group Headache Group Lifestyles Groups Pain Management and Coping group Meditation and Pain Positive Emotions & Pain Cognitive Behavioral Tx Pacing Skills Self Compassion

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Mind Body Skills for GI problems: 5 sessions beginning this summer, Thursdays 4 5:30 p.m.

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Combining proven methods Cognitive Behavioral Intervention Hypnosis 8 sessions over 3 months Sign-up for more information

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Take 2 bites mindfully. For the first two bites of any meal or snack you eat, notice the sensory experiences of the texture, taste, sound, smell and appearance of the food.

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Notice what just one breath feels like. Feel the sensations of one breath flowing into and out from your body. Notice the sensations in your nostrils, your shoulders, your rib cage, your belly etc.

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Give your brain a break. Choose to not fill up every tiny moment in the day with activity. Try just breathing, looking at nature or just being present

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Take an activity and just apply mindfulness to it, e.g., washing a dish, taking out the garbage, brushing your teeth, etc. Pay attention to the sensations of the experience

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